Stress ManagementAPEX

Eileen Long-Farias, LPC, CTSPentagon Employee Referral Service

DiLorenzo TriCare Health Clinic 703-692-8917

Objectives for TodayDevelop an understanding of stress issues in

your unique roleUnderstand the impact of stress on your body

and brainLearn about your Window of Tolerance and

your Ideal Performance StateFill your tool box with tools for managing

stress

What stressors do you experience that are unique to your role and level of responsibility?

What are some of the roles you

play daily?

Types of Stress

Eustress

General Stress

Traumatic Stress

Chronic Stress

In the eye of the beholder…

Stress is in the Eye of the Beholder1. You have a physiological response

to stress2. You’d avoid the stressor if you could3. You don’t feel in control of the

stressor

The Alarm Response

Fight

Flight

Freeze

Process of Stress Stressor Perceived

Readiness for Direct, Decisive Physical Action

Energy Released=Return to Equilibrium

Inaction=Bound EnergyCauses DISTRESS

THE ALARM

RESPONSE

The Body’s Reaction to StressCardiovascular System – heart beats faster,

raise blood pressure

Respiratory System – breathe harder and/or more rapidly (hyperventilation)

Musculoskeletal System – muscles tense up; can trigger tension headaches and migraines

Gastrointestinal System – diarrhea, constipation, change in appetite, heartburn and acid reflux

Understanding the Emotional & Physical Reaction to Stress

The neo-cortex is the “thinking brain”

The limbic system is the “emotional brain”

Cortisol- The Stress hormone

It helps regulate your body's use of protein, carbohydrates and fat.

It helps maintain blood pressure and cardiovascular function.

It stems inflammation.The body produces more in the am.In the pm, cortisol level should drop by 90%.

Impact of Cortisol on BrainWorking women tend to have elevated

cortisol levels in the pm.Men have largest increase in levels when

harassed; but returned to “normal” more quickly once stress was relieved.

Working women with children have highest stress levels.

In excess doses, it impacts the hippocampus and serotonin levels.

What’s the number one way to reduce cortisol?

Exercise Exercise

Exercise

Other benefits of exercise:

It improves blood flow to your brain

It speeds the flow of blood through your brain, moving waste products out of the brain faster.

It causes a release of endorphins into your blood stream.

The Power of Deep BreathingActivates the calming responsePushes oxygen to your brainReleases cortisolExpands your window of tolerance

The Window of Tolerance

How do we stay in our Window of Tolerance?

What expands our window?Time managementCommunicationGood support networkExerciseFun and RelaxationGood ADL’sMindful BreathingPractice mindfulness

According to Loehr and Schwartz…Stress is not the problem.

The problem is absence of disciplined, intermittent recovery

What’s needed is rituals the promote OSCILLATION

The Making of a Corporate Athlete Harvard Business Review January 2001

Athletes vs. ExecutivesAn Athlete An ExecutiveSpends most of his/her

time practicingSpends a small

percentage of time actually competing

Enjoys several months of off-season

Has a career of active competing that spans 7 years

Devotes no time to training

Must perform on demand 10 or more hours a day

Can look forward to 3 or 4 weeks of vacation a year

Can work 40 or 50 years

Ideal Performance State (IPS)Is the capacity to bring talents and skills to

full ignitionTo sustain high performance over time“The best long-term performers tap into

positive energy at all levels of the performance pyramid” Loehr and Swhwartz

Spiritual Capacity

Provides a powerful source of motivation, determination and

endurance

Mental CapacityFocuses physical and emotional

energy on the task at hand

Emotional CapacityCreates the internal climate that drives the Ideal

Performance State

Physical CapacityBuilds endurance and promotes mental and emotional recovery

With out the oscillation rituals:People expend too much energy without

recoveryThey become more vulnerable to:• Frustration• Anxiety • Loss of concentration• Choking under pressure

Stress and Sleep8 hours is the recommended amount of sleep.

We tend to need less sleep as we age.

Long daily commutes and long work hours impacts

Sleep deprivation increases cortisol levels and therefore causes weight gain.

Lack of Sleep and DrivingAccording to the British journal, Occupational

and Environmental Medicine“People who drive after being awake for 17 to

19 hours performed worse than those with a blood alcohol level of .05%. “

“Staying awake for 24 hours leads to a reduced hand-to-eye coordination that is similar to having a blood alcohol content of 0.1”

Lack of Sleep & Work PerformanceReduced alertnessShortened attention spanSlower than normal reaction timePoor judgementReduced awareness of the environment and

situationReduced decision-making skillsPoorer memoryReduced concentrationIncreased likelihood of fixating on one thought

Work Performance continuedIncreased likelihood of moodiness and bad

temperReduced work efficiencyLoss of motivationErrors of omission-making a mistake by

forgetting to do somethingErrors of commission-making a mistake by doing

something, but choosing the wrong optionMicrosleep-brief periods of involuntary sleeping

that range from a few seconds to a few minutes in duration

Phases of Burnout1. A compulsion to prove oneself 2. Working harder 3. Neglecting one's own needs 4. Displacement of conflicts (the person does

not realize the root cause of the distress) 5. Revision of values (friends or hobbies are

completely dismissed) 6. Denial of emerging problems (cynicism and

aggression become apparent)

Phases of Burnout7. Withdrawal (reducing social contacts to a

minimum, becoming walled off; alcohol or other substance abuse may occur)

8. Behavioral changes become obvious to others

9. Inner emptiness 10. Depression 11. Burnout syndrome

Window of Tolerance on the JobOne Minute ManagerGrounding ObjectsGrounding ExercisesBreathing ExercisesEye ContactTransition “rituals”Drinking plenty of water SupportScheduled breaks

Self SoothingReading a magazine outsideCalling a friend or family memberWatching a movieTaking a hot shower or bathDeep breathingMeditation or PrayerLaughingDrawing/CreatingMaking or listening to music